In the West, our problem is that we get too much protein, not too little. Most Americans get about seven times as much protein as they need.
You can get enough protein from whole wheat bread, oatmeal, beans, corn, peas, mushrooms, or broccoli—almost every food contains protein. Unless you eat a great deal of junk food, it’s almost impossible to eat as many calories as we need for good health without getting enough protein.
By contrast, too much protein is the major cause of osteoporosis and contributes to kidney failure and other diseases of affluence. Since plant foods contain the essential amino acids (protein) in varying amounts, vegetarians need to eat a variety of plant foods but the good news is that these foods are inexpensive and easily available.